Therapeutic Meal: Cancer – Zesty Lentil Veggie Soup

This soup was the main course of our cancer meal. It was a big hit – I recommend giving it a try. Also, the girl in our group who made it mentioned that it freezes well, so make extras! Again, sorry about no photos…

Recipe

1 lb brown or green lentils

3 tbsp extra virgin olive oil

2 cups yellow onion, chopped

1 tbsp minced garlic

1 cup carrots, chopped

½ cup celery, chopped

1 tbsp smoked or regular paprika

¼ tsp ground cumin

8 cups vegetable broth

3 sprigs fresh thyme (or ½ tsp dried)

1 bay leaf

3 cups tomatoes, chopped

¼ cup parsley, chopped

1 tbsp fresh lime juice

Wash lentils, sort, drain and set aside.

Heat olive oil and sauté onions, garlic, carrots and celery for 5 minutes, stirring often. Add paprika, cumin and cayenne pepper, cook one minute. Stir and mix in broth and lentils. Bring to a boil.

Tie thyme and bay leaf together with kitchen twine and put in pot. Cover and reduce to simmer and cook for thirty minutes.

Add tomatoes and cook uncovered for another 10-15 minutes. Stir in parsley and lemon juice. Add salt to taste (optional) and garnish with plain Greek yogurt and remaining parsley. Serves 12.

Carrots are high in potassium and calcium, vitamin C, vitamin A, vitamin K, carotenoids, B vitamins and iodine. Carrots’ antioxidant compounds help protect against cancer.

Onions are high in chromium, Vitamin C, vitamin B6 and potassium.

Garlic as an excellent source of manganese, vitamins B6 and B1, vitamin C, calcium and potassium.

Tomatoes have large amounts of vitamin C, vitamin A, vitamin E and vitamin K. They are also a very good source of potassium, magnesium, dietary fiber, and vitamins B1, B2 and B6. One interesting fact we found is that chopping and heating actually makes the cancer-fighting constituents of tomatoes and broccoli more bioavailable, meaning easier for our bodies to recognize and absorb.

Celery is an excellent source of vitamin C, potassium, calcium, B-vitamins, vitamin A and magnesium.

Lentils are a very good source of dietary fiber and a good source of iron, protein, B-vitamins and potassium.

Tomorrrow: Antioxidant Fruit Salad!